Breathing exercise · 3 · 5 · 7
3-5-7 breathing exercise for the early months — when you have been meaning to start
Rounds of 3 · 5 · 7, with the counting done for you.
Follow the circle. It counts for you.
How it works
The ratio is 3 in, hold for 5, 7 out. Only the out-breath needs any attention. You have been meaning to start. This is the least intimidating way in. The body is the most reliable place to begin.
Why it can help
The out-breath is where the release happens. The in-breath is just the setup.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 3s | 0s |
| Hold | 5s | 3s |
| Exhale | 7s | 8s |
One round is 15 seconds. At the default 10 rounds this practice runs 150 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- when you have read the same paragraph three times
- when the weather has been grey for a week
- before a presentation, in the corridor
Tips
- If you lose count, start the round again rather than guessing.
- If you have a cold or a blocked nose, skip the holds and breathe through your mouth.
- If holding for the full count feels tight, drop every number by one. The shape matters more than the size.
Please note
If holding your breath makes you dizzy or uncomfortable, skip the holds entirely and breathe slowly and evenly instead. Never push through lightheadedness. If you are pregnant, or manage a heart, blood pressure or lung condition, check with a doctor before doing breath holds.
If this rhythm does not suit you, try 2-1-4 breathing: 12 rounds for Monday morning, when you are not in the mood, 4-8 breathing — 4 · 8 — for a lonely evening, when you want something simple or Coherent 4-4 breathing: 12 rounds for days when everything is too much, when you are somewhere noisy.